BEGINNER PROTOCOL

Beginner Protocol: Your First Step Towards Consistent Progress

✅ WHO IT'S FOR:

• Individuals who are new to the gym and want a structured plan to follow.
• Those who have little to no experience and want to build a strong foundation.
• People returning to training after a long break and need a gradual approach.

✅ PROGRAM STRUCTURE:

• The program is divided into 3 PHASES, each lasting several weeks.
• Each phase includes a detailed training plan, ensuring continuous progression over 4+ months.
  
• Alternative exercises are provided in case certain equipment is unavailable at your gym.

✅ TRAINING FREQUENCY:

• You can train **2 to 5 times per week**, depending on your schedule and recovery capacity.
• For the first two phases, flexibility is key—you can adjust your sessions based on availability.
• In the final phase, the program is structured around **3 training days per week**, making it essential to train at least 3 times.

✅ CAN THIS BE DONE AT HOME?

• This program is designed for **a gym environment**, using standard machines and equipment.
• Since beginners often struggle to modify exercises effectively, a gym setup is recommended.
• If you are confident in adjusting the exercises to fit a home gym setup, you can adapt the program accordingly.

✅ WHAT YOU NEED:

• A **gym with basic equipment** (machines, barbells, and dumbbells).
• A **willingness to learn** and follow the program carefully.
• The **motivation to improve** and step out of your comfort zone.

⚠️ Important Notice

This is NOT a personalized training program. It is designed to help beginners build consistency and improve their fitness level. This program is intended for healthy individuals and does not account for specific medical conditions or physical limitations.